Whitten
RoundsIn honor of Army Captain Dan Whitten, who was killed in Afghanistan on February 2, 2010. This long Hero WOD features five rounds of 22-rep sets across five movements, with the number 22 representing the veterans lost to suicide daily. CPT Whitten served with the 82nd Airborne Division.
5 rounds for time
- 122 Kettlebell Swings (70/53 lb)
- 222 Box Jumps (24/20 in)
- 3400m Run
- 422 Burpees
- 522 Wall Ball Shots (20/14 lb)
Beginner
60-75 minutes
Intermediate
45-60 minutes
Advanced
35-45 minutes
Whitten is a high-volume Hero WOD with 550 total reps across 5 rounds. Each round is a mini-chipper that will test your endurance.
- Swings and box jumps should be sustainable, not rushed
- Use the run as active recovery—don't sprint
- Burpees are the grind—break into sets of 11 if needed
- Wall balls accumulate fatigue—break early
- Hydrate between rounds—this takes 45+ minutes
Pacing
Marathon, not sprint. Aim for consistent round times. If round 1 takes 8 minutes, try to hold that through round 5.
Scaled
- 22 Kettlebell Swings (53/35 lb)
- 22 Box Step-ups (20 in)
- 400m Run
- 22 Burpees
- 22 Wall Ball Shots (14/10 lb)
RX+
- 22 Kettlebell Swings (88/70 lb)
- 22 Box Jumps (30/24 in)
- 400m Run
- 22 Burpees
- 22 Wall Ball Shots (30/20 lb)
Elite
sub 33:00
Advanced
33:00-42:00
Intermediate
42:00-55:00
Beginner
55:00-75:00
Half Whitten
Reduced rounds
Whitten 22
Single round tribute
Rowing Whitten
Indoor substitution
Related Workouts
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 mile Run
- Box Step-ups (20 in, 45/35 lb vest)
- 50 Box Jumps (24/20 inch)
- 50 Jumping Pull-ups
- 50 Kettlebell Swings (35/26 lb)
- 50 Walking Lunges (50 steps)
- 50 Knees-to-Elbows
- +5 more